Vegetarian Times 2010-01

8/8/2019 Vegetarian Times 2010-01

1/87

EAT GREEN LIVE WELL

SPICY THAI

VEGETABLE

SOUP, p. 72

33

Thai disheswith a healing twist

Make-and-freeze casseroles

5 vegetarianweight-gaintraps

how toavoid em

A cooks

guide tosweet

potatoes

January 2vegetariantimes


2/87

Check out all the health benefits at:

Vega was formulated by Ironman Triathlete and

bestselling health author Brendan Brazier.

Check out his new book atthrivediet.com

The mental part of losing weight is hard, but Vega makes the nutritional part easy. Ideal

for almost any type of diet, Vega is allergen-free and made from natural plant-based whole

foods. Vega is a tasty instant one-stop meal or snack, rich in protein, fibre, Omega 3 EFAs and

antioxidants, and contains 100% RDI of vitamins and minerals per serving. Best of all, Vega

improves metabolism, helps control blood sugar, maintains muscle mass, and increases the

feeling of fullness so you can take the weight off your mind. And your waist.


3/87

More balanced wellness brought to you by

1servingofVegaequals...

Protein = 4 Farm Fresh Eggs

Probiotics = 100g of Probiotic Yogurt

Potassium = 6 Bananas

Iron = 29 Oz. of Beef Omega 3 = 6 Oz. Wild Salmon

Vitamin E = 23 Cups of Spinach

Fiber = 7 Slices of Whole Wheat Bread

Antioxidants = 1 Cup of Blueberries

Calcium = 5 Cups Of Milk

Chlorophyll = 1 Head of Lettucee

Vega is low in calories yet high in green superfoods that provide a

healthy meal alternative the entire family will love. For a simple meal,

just mix in a glass of water or blend with your favorite fruit. Vega has

no dairy, egg, gluten, soy, added sugar, wheat or yeast. And its free of

artificial colors, flavors, preservatives, GMOs, herbicides and pesticides. Best

of all, Vega is not only good for your body, it is great for the planet too.

myvega.com 1.866.839.8863

Our award-winning Vega products are at the

forefront of the whole food revolution.

Try Vega today, your body will thank you! Available at leading health food stores and online.

s

of

s. Best

o.

HowGreenis Vega?

Circle reply #20 on Info Center card


4/87

DRINK

DEEPLY

OurProbioticSoyogurtandSoymilkismadewith100%U.S.grownorganicsoybeans.Tondaretailerinyourarea,

please visit www.wildwoodfoods.com

FROM THE GRAB-N-GOCONTAINER OF LIFE.Whenyourbodyneedsfuel,ordinarysoymilkonlygoessofar.WildwoodProbioticSoymilkhelpsyouabsorbmorecalciumandVitaminDthanregularsoymilkforstrongerbones.Plusitsloadedwithimmuneboostingprobioticcultures.

Rich,creamyandtotallydairyfree.Drinkdeeplyandenjoyfrequently.


5/87

January2010 | ISSUE 373 | VOL. 36 | NO. 2

winning dessert:

OATMEAL CHEESECAKE

BANANA SPLITS, p.

features

Food Ways:Sweet PotatoesGet back to your roots with ourguide to the ultimate healthful

comfort food.

BY ALISON ASHTON

Honor RollVTs second-annual Chefs Challenge:

winning recipes from Americas

cooking school champs.

BY MARY MARGARET CHAPPELL

coverPhotography by Pornchai Mittongtare

Food styling by Liesl Maggiore

Prop styling by Kim Wong

on the coverHEALTHY MAKEANDFREEZE

CASSEROLES 30

A COOKS GUIDETO SWEET POTATOES

V EGETARIAN WEIGHTGAINTRAPS 66

THAI DISHES WITHA HEALING TWIST

Beat the TrapFive vegetarian weight-gainpitfalls, and how to avoid them.

BY HILLARI DOWDLE

Balancing ActStay well all winter long with recipes

that draw on Thai healing traditions.

BY SUMEI YU

chefschallenge

COVER:DAVISSTUDIOUDONBOWL,

FROMC

ISCOHOME.N

ET;COPPE

RHANDLEDFLATWARE,

FROMS

ALUTATIONSHOME.C

OM

vegetariantimes.com | January| 2010 3

contents


6/87

staples

editors note

contributors

letters

this just in

recipe index

one-on-one

Issue 373, Vol. 36, No. 2 Vegetarian Times (ISSN 0164-8497, USPS 433-170)

is published monthly except June, August, and December by Cruz Bay Publishing, Inc.,

an Active Interest Media company. The known offi ce of publication is at 47 5 Sansome St.,

Suite 850, San Francisco, CA 94111. Periodicals postage paid at San Francisco, CA, and at

additional mailing offi ces. POSTMASTER: Sen d all address changes to Vegetarian Times,

PO Box 420235, Palm Coast, FL 32142-0235.

38super sauces

48brunch

made easy

goodsFive low-cost kitchen tools

you wont want to live without.

BY GABRIELLE HARRADINE

eco-beautyEye rehab: skin care treats for

parched peepers.

BY ELIZABETH BARKER

ask the docCan the foods you eat trigger

unwanted inflammation?

BY NEAL BARNARD, MD

veg liteFour make-and-freeze casseroleswith plenty of flavor and flair.

BY MELYNDA SALDENAIS

healing foodsLook to the humble chia seed for a

healthful dose of fiber and omega-3s.

BY MATTHEW G. KADEY, RD

minutesSuper sauces: four quick and zesty

homemade meal-toppers.

BY VICTORIA ABBOTT RICCARDI

techniqueDive into the delicious possibilities

sea vegetables have to offer.

BY LISA TURNER

gluten-free pantryGive delicate baked goods a nutrition

boost with brown rice flour.

BY MARY MARGARET CHAPPELL

easy entertainingCook up a tasty make-aheadNew Years brunch.

BY LINDSAY NIXON

contents

4 January | 2010 | vegetariantimes.com


7/87

2009ACHFoodCompanies,Inc.SpiceIslandsisaregisteredtrademarkofACHFoodCompanies,Inc.

iSpi cceI lIslandsBayy eLeaaf

rdrdiinaryryBayBay LeLeeafa

Some bay leaves are grown and dried

under the relentless Mediterranean sun.

Theyre brittle and faded, with

a avor to match. Meanwhile,

in the cool hills of the Pacic

Coast, we source a different

type of bay leaf. Spice Islands

premium California bay leaves

are crisp, clean and more robust.

We pick them by hand, then dry them

in controlled conditions so they retain

their full avor. In fact,

Spice Islands California bay

leaves are three times more

avorful than traditional bay

leaves. Theyre just one of

our distinctive avors. Learn

more at spiceislands.com.

{ }WHAT THE WORLD TASTES LIKE



8/87

The week before we went to press with this issue of VT,the Bravo reality series Top Chefgrabbed my attention. Itwas episode 10, when the competing chefs stepped into thekitchen of Tom Colicchios posh Las Vegas eatery Craft-

steak, all of them pumped andprimed to cook up a meaty feast.

You can imagine the contestantssurprise, then, when host PadmaLakshmi presented the challenge

of the week: to create a winningmeal for actress Natalie Portman,who is wait for it vegetarian.

Jaws dropped. Panic andculinary mishaps ensued. Sevenprofessional chefs proceeded toblow my mind with their strangelylimited definition of a vegetarianmeal. By and large, the dishes weresparse, vegetables-only assem-blages, with barely any beans andnot a single grain to be seen.

I found this especially surpris-ing because on the same day the show aired, our teamhad been putting the finishing touches on the story ofVTs own Chefs Challenge (Honor Roll, p. 58). In thisannual contest, we invite students from the graduatingclasses of Americas top cooking schools to create recipesfor VTreaders.

Instead of drama, student chefs from all across thecountry served up simply spectacular recipes, proving that

Americas cooking schools are brimming with talent, skill,and inspiration.

And for that, we say, bravo!

Elizabeth Turner

P H O T O G R A P H Y J E N N I E W A R R E N H A I R A N D M A K

E U P D O R I T G E N A Z Z A N I U S I N G M A C

the real deal

*These statements have not been evaluated by the FDA. This productis not intended to diagnose, treat, cure or prevent any disease.

, Ester C and The Better Vitamin C are registeredtrademarks of The Ester C Company. U.S. Patent Nos. 6,197,813and 6,878,744.1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyadis a consultant to The Ester C Company.

1-866-646-8576 www.AmericanHealthUS.com

Fight Back

Ester-C AdvancedAntioxidant Formula

Now you can help protect

against free radical damage

and the premature aging of cells.*

Finally, time is on your side.

High Antioxidant Capacity

Whole Food Fruit Complex

Once Daily 100% Vegetarian

Plus the 24 Hour Immune

Support of patented non-acidicEster-C The Better Vitamin C.*1

2010, American Health, Inc. 100809cg

You cant

stop

time, but

wouldnt

it be niceif you

could

slow

it down?


editorsnote


9/87Circle reply #14 on Info Center card


10/87

Lindsay NixonRecipe Developer, No-Brainer Brunch, p. 48What is your New Years resolution?

To break up with Starbucks. Their soy chai lattesare addictive!

What did you discover while on this assignment?How to make egg nog from scratch. Its all aboutthe nutmeg. Who knew?Whats your No. 1 grocery splurge?

Ghirardelli Semi-Sweet Chocolate Chips!Whats your No. 1 pantry staple?

Chickpeas. I buy three cans every time Im at thestore for fear they might run out. I have at least10 cans in my apartment right now.What was your best improvisatory moment in the kitchen?

I had taco shells, but no faux taco meat. So, I mixedchickpeas with taco seasoningbest tacos Ive ever had,

and one of my most popular recipes.

Robyn ValarikFood Stylist, Balancing Act, p. 70What is your New Years resolution?

I dont make them. I believe every day is anopportunity to start anew.What did you discover while on this assignment?

Tofu can be surprisingly good.Whats your most treasured family recipe?

The Czech nut cookies my dads been making mywhole life. He still grinds the walnuts with his

hand-crank grinder.Whats your favorite piece of cookware?

The 12-inch cast iron skillet I bought at a flea marketin New York 15 years ago.What fruit or veggie best describes you and why?

Coconut. It takes some patience and hard workto unveil its sweet interior.

Su-Mei YuRecipe Developer, Balancing Act, p. 70What is your New Years resolution?

To promote the cooking and eating of healthful and

seasonal food among the new generation of Thais.Whats your No. 1 pantry staple?

Salt from the Gulf of Siam.Whats your favorite piece of cookware?

My mothers granite mortar and pestle.What fruit or veggie best describes you and why?

Banana. I was forced to have a couple each day atboarding school in Thailand. It became a lifelong habit.What was your most memorable dining experience?

Cooking and eating dishes made from blossomsby Burmese refugees who work as gardeners at myfriends estate.

contributors

www.yogajournal.com/iphone

2010Get in shape &feel great this year

with theYoga JournaliPractice app

iPractice

15 Complete Classes in Your Pocket

15 Complete Classes in Your Pocket

iPractice

$2.99

NEW YEARPROMOTION

for 15 classes

(less than 20a class!)

Special


11/87

A TASTE OF

GOODNESS

What is good taste?For most people taste is simply a matter of flavor.

We believe that the taste of goodness is about making conscious

and thoughtful decisions about the foods we eat, the planetwe share and the people we work with every day.

/i>ii>]VUii9{1-Un{n

iV}>VVU^/i>ii>]V

ww

w.

ve

get

a

r

i

antim

es

.com/comm

unit

y/

sw

eep

s

t

a

kes

/

Entertowina$100

Spectrumgiftbasket



12/87

EDITOR IN CHIEFElizabeth Turner

CREATIVE DIRECTORDaphna Shalev

FOOD EDITOR Mary Margaret ChappellCOPY CHIEF Don Rice

ASSOCIATE EDITOR Amy SpitalnickASSOCIATE EDITOR/WEB EDITOR Jolia Sidona Allen

MARKET EDITOR Gabrielle HarradineASSOCIATE ART DIRECTOR Scott Hyers

PRODUCTION DIRECTOR Cynthia LyonsPRODUCTION ASSISTANT Mark Stokes

EXECUTIVE CHEF Ann GentryCONTRIBUTING EDITOR Hillari Dowdle

NUTRITION CONSULTANT Antonina SmithEDITORIAL ASSISTANT Anna Monette Roberts

Editorial Advisory BoardNeal Barnard, MD, President, Physicians Committee for Responsible Medicine

Mark Blumenthal, Executive Director, American Botanical CouncilT. Colin Campbell, PhD, Director, Cornell-Oxford-China Diet and Health ProjectSuzanne Havala Hobbs, DrPH, MS, RD, Nutrition and Public Policy Consultant

Dean Ornish, MD, President, Preventive Medicine Research InstituteJohn Robbins, Founder, EarthSave, author ofDiet for a New America

GENERAL MANAGERPatricia B. Fox

VICE PRESIDENT, GROUP PUBLISHER, VEGETARIAN TIMES AND YOGA JOURNALBill Harper

310-356-2270; [email protected] ASSISTANT: Lori Rodriguez

Busi ness Offi ces300 N. Continental Blvd., Suite 650, El Segundo, CA 90245

310-356-4100; Fax: 310-356-4110

EAST COAST ADVERTISING MANAGER Lorrie Allen, 617-566-8277; [email protected]

MIDWEST ADVERTISING MANAGER Kathi Magee, 414-897-0377; [email protected]

TEXAS/COLORADO ADVERTISING MANAGER Tanya Scribner, 940-387-7711; [email protected]

PACIFIC NORTHWEST ADVERTISING MANAGER Kathleen Craven, 415-380-9642; [email protected]

PACIFIC SOUTHWEST ADVERTISING MANAGER Gloria Biscardi, 310-356-2247; [email protected]

ADVERTISING COORDINATOR Cyndi Smith, 310-356-2272; [email protected]

SMALL SPACE ADVERTISING Russell Johns Associates, LLC

800-237-9851 or 727-443-7666

Fax: 800-649-6712 or 727-445-9380; [email protected] & Web

MARKETING DIRECTOR Celine Bleu, [email protected]

EVENTS AND PROMOTIONS MANAGER John Robles, [email protected]

MARKETING MANAGER Ashley Miller, [email protected]

COMMUNICATIONS DIRECTOR Dayna Macy, [email protected]

RESEARCH DIRECTOR Kristy Kaus, [email protected]

ONLINE EDITORIAL DIRECTOR Andrea Kowalski

ONLINE SALES STRATEGIST Caroline Casper

ONLINE PRODUCTION MANAGER Hannah OReilly

ONLINE PRODUCTION INTERN Allison Blake

Custom PublishingVICE PRESIDENT, GROUP PUBLISHER

Susan McNamee303-641-2244; [email protected]

MANAGING EDITOR Lisa Barley

Address editorial correspondence to:Vegetarian Times, 300 N. Continental Blvd., Suite 650, El Segundo, CA 90245; fax: 310-356-4111

We assume no responsibility for unsolicited manuscripts and/or artwork, which must beaccompanied by a self-addressed, stamped envelope.

FOR EDITORIAL QUESTIONS, CALL 310-356-4100

For subscription orders and customer service:CALL 877-717-8923 (U.S. & Canada); VISIT vegetariantimes.com/customerservice

FOREIGN ORDERS, CALL 386-447-2398

2010 by Vegetarian Times, LLCVEGETARIAN TIMES is a registered trademark.

Please use the content ofVegetarian Times wisely.It is intended to educate and inform,

not to replace the care of a health professional.

Made in the U.S.A.

CHAIRMAN & CEOEfrem Zimbalist IIIGROUP PUBLISHER & COO Andrew W. ClurmanSENIOR VICE PRESIDENT & CFO Brian Sellstrom

SENIOR VICE PRESIDENT OPERATIONSPatricia B. Fox

Vegetarian Times is

printed on recycled paper.



13/87

This year, take extra precautions.

s(OUR)MMUNE3UPPORT*1

s'ENTLEONTHE3TOMACH*s1UICK!BSORPTIONs4AKE/NCEA$AY

This season, dont let your immune system become

a statistic. Do everything you can in the fight to be healthy.

Wash your hands frequently... maintain a well-balanced

diet... get plenty of rest... and support your immunesystem for a full 24 hours with patented Ester-C.*1

Taken just once a day, Ester-C is absorbed into you

system quickly and stays there, providing around-the-clock

immune support.*1 Now more than ever, trust your

immune health to Ester-C.

*

This year how can youafford not to?

Trust Your Immune Health to Ester-C*

2010, American Health, Inc. 095409ds

4HE"ETTER6ITAMIN#.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

, Ester-C and The Better Vitamin C are registered trademarks of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744.

1-866-sWWW.AmericanHealthUS.com

1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad is a consultant to The Ester C Company.



14/87

lettersLENTIL LOVEI just cooked the Curried Red LentilSoup with Lemon from the Octoberissue (1 Food 5 Ways, Lentils, p. 63),and I have to tell you what a greatsoup it is. Its filling and full of warmflavors and protein. I served it witha spring salad and sourdough rolls,and my family loved it! Another plus:it was easy and affordable.

DIANE SMITH | SEATTLE

I just made the Yellow Lentil Dal(p. 64). Oh, my gosh, it is so goodI might just make a batch every weekand keep it in the fridge. My onlysuggestion is that someone cooking forchildren will probably want to omitthe red pepper flakes. I decreased theamount from 2 teaspoons to 1, butmy kids would have enjoyed it morewithout any red pepper flakes.

JEAN TOCK | VIA EMAIL

ANIMAL INSPIRATION

Thank you for the interview with theinspiring and venerable primate expert

Jane Goodall (October, One-on-One,p. 44). For decades she has traveled theglobe to implore people to respect thelives of all creatures. Its high time for

Jane Goodall to win the Nobel PeacePrize for her countless good deeds.

BRIEN COMERFORD | GLENVIEW, ILL.

ANNIVERSARY ISSUE OMISSION

What a fantastic issue (November/December)loved the look backthrough the years, and really lovedBryant Terrys Thanksgiving recipes(Soul Celebration, p. 58). I did,however, notice that the Carrot &Stick column was omitted. I hopeyou havent removed it permanently.

DIANNE HANLONDRUYFF | MARBLEHEAD, MAss.

Editors Note: Dont worry, Dianne,Carrot & Stick is back this month.Check it out on p. 22.

FREEZER PLEASERSI have been a VTsubscriber formany years. As a busy mom, I loveyour 30-minutes-or-fewer recipesthey are often a lifesaver, and theones that I most frequently sharewith friends (veggies and meateaters alike).

I have one request for a topic Idlove to see: make-ahead freezer meals.

MEAGAN SOUSA | GEORGETOWN, MASS.

Editors Note: We were thinkingthe same thing, Meagan. Checkout our freezer-ready casserolerecipes in this issues Veg Lite(

p. 30) for a few great one-dishmeals you can freeze and enjoywhenever you need them.


community

Planet Burgers

M A K E S B U R G E R S | M I N U T E S O R F E W E R

Diana McAnultys search fora veggie burger her kids woulddevour took her through allthe premade brands. Then shere-created the Planet Burger fromthe Good Earth restaurant in herchildhood hometown of Cupertino,Calif. It was a hit.Serve on whole-grain hamburger

buns with condiments.

3 cups cooked brown rice

12 oz. cooked chickpeas, mashed

1 medium onion, chopped

(1 cups)

4 oz. cooked red beans oradzuki beans, mashed

1 medium carrot, shredded

( cup)

cup ground almonds,

almond flour, or breadcrumbs

cup roasted unsalted

sunflower seeds

cup dried parsley

cup low-sodium soy sauce2 large eggs, lightly beaten

1 tsp. dried thyme

1.

Stir together all ingredients in large

bowl. Shape 91

/2-inch-thick patties.2.Coat nonstick skillet with cookingspray, and heat over medium-highheat. Cook patties in skillet 4 to 5minutes per side, or until brownedon outside and cooked through oninside. (Use wide spatula to flipburgers; they can be fragile.)PER SERVING: CAL; G PROT; G TOTAL FAT

G SAT FAT; G CARB; MG CHOL; MG SOD;

G FIBER; G SUGARS

SHARE:Reader Recipe

BUTTERNUTSQUASH

BARTLETTPEAR SOUP

CITRUSCOLLARDS

WITH RAISINS

SMOTHEREDSEITAN

MEDALLIONSIN MIXED

MUSHROOMGRAVY

CARROTCRANBERRY

WALNUTSALAD

CUMINCAYENNE

MASHEDPOTATOESWITH

CARAMELIZEDONIONS

CHOCOLATEPECAN

PUDDINGPIE

VeganSoul Kitchen


15/87

Whole grain foods for every meal of the day.

www.bobsredmill.com/vt | 1.800.349.2173

Its a bit old fashioned, but for decades Ive been creating wholesome and deliciouswhole grain products following the same process honed over millennia - stone milling.It imparts a delicious flavor and preserves all of the nutrients in the grains we mill.I believe theres no better way of creating the hundreds of Bobs Red Mill productsavailable on grocery store shelves throughout the country. And I hope you agree.

Back to Basics? We Never Left!

M A D E I N T H E

U S A



16/87

tell vtWhat is your favorite meal to start the New Year?Because we always go

hiking on New Years Day,

I need something that canbe made quickly when we

get home. I combine all

the elements of good luck

in one dish I call Island

Hoppin John. [It has]

greens, black-eyed peas,

rice, and tomatoes! CRIS

We like vegetarian BBQ

Riblets, sauerkraut, and

mashed potatoes. HEIDI

Homemade vegan blueberry

pancakes with molasses,

and iced white tea for

a cool drink. Dont forget

the oranges! THOMAS

I love thin-crust pizza

covered with fresh veggies:

sliced tomatoes, onions,

peppers, cooked eggplant,

and garlic. CAROLINE

I like to keep it simple with

a bowl of organic vanilla

yogurt topped with organic

raspberries. Then I go for

a run in the frosty Maine

air and begin the New Year

feeling invigorated and

clean. JULIE

To fit with the Mexican

tradition of menudo for

New Years, Ive decided

to make my favorite

Vegetarian Posole Stew

(from vegetariantimes.com).

It is the perfect vegetarian

alternative. MELISSA

I always make black-eyed pea

hash with baked brown rice,jalapeo cheese cornbread,

and a tangy slaw. Us Southern

folk gotta have black-eyed

peas for good luck and

cabbage for money. STEPHANIE

Vegetarian paella and

champagne! JENNIFER

In San Antonio, tamales are

the traditional Christmas Eve

and New Years Day feast.Instead of the typical pork fare,

my family has fallen in love

with bean tamales. Try this

wonderful South Texas treat,

you wont regret it! PAMELA

My grandmother is German,

and it has always been

a tradition to eat jelly

donuts after the New Year

begins. JILL

Totally in line with my

Italian heritage: pasta

lenticchie. Grandma served

it on New Years to bring

prosperity and health to

the family, and now I have

an uncanny craving for

it every year. GINA

HEALTHFUL CHOICES

I decided to make some much-neededimprovements to my diet as I had beenbacksliding due to a tight schedule andstress at work. So far Ive made theCurried Red Lentil Soup with Lemon(October, p. 63) and the CurriedSweet Potato Fritters (October, PattyPleasers, p. 34). Both turned out

great! I happened to have somepineapple lemongrass chutney onhand, so I used that instead of mangowith the fritters, and it was reallyyummy. Thanks, VT, for helping meget back on the right path!

ELIZABETH HANCOCK | VIA EMAIL

SAVE WATER, GO VEG

I enjoyed reading Why Go Veg?(Resources, vegetariantimes.com),but I did notice a key point was

missing: the importance to savewater. In todays world of scarceresources, this is a big issue. Somethinglike 100 times the amount of wateris needed to produce 1 pound ofmeat, compared to 1 pound of grain.Which means one of the greatestpositive impacts we can have issimply switching from a meat-baseddiet to a vegetarian one.

TOM FOX | VIA EMAIL


community

next question:For calorie-conscious cooks, vinegar is anessential flavor enhancer. Whats yourfavorite vinegar, and how do you use it?Visit vegetariantimes.com/tellvt to share your answerand

see what others have to say. Our favorite responses will be

published in the next issue ofVT.

FAB 5

. Citrus Salad, p. 75

. Spicy Sun-Dried Tomato Soup with White Beans & Swiss Chard, p. 65

. Balsamic Port Sauce with Dried Cherries and Rosemary, p. 41

. Arame-Vegetable Strudels, p. 44

. Sweet Potato Latkes, p. 57

We only print recipes we think are terrific, but each month we always havea few favorites. These are our top five from this issue:

Send your le tters to: [email protected]


17/87


18/87

green teamwork

THIS JUST INNeed-to-know info about your health, diet, mind, body, and the world you live in

Some of us put in enough hours

at the offi ce that it can feel like a second

homeand that means your workday

eco-imprint may be bigger than youd

like. But it can also be tough to change

hardwired, offi cewide practices with just

one voice. So, if youre still searching for

a New Years resolution, heres one:

organize a green team devoted to

making the offi ce a more environ-

mentally sustainable place.

Be sure to sign up key players to

initiate your green team, advises Mary

Idea FactoryFor more tips on starting up a green team, visit greening.usda.gov, and click on Green Teams.

Lynn Wilhere, business outreach

coordinator with Washington, D.C.s

District Department of the Environment:

You want a mix of people who are

passionate about environmental issues,

but also people with authority who can

make decisions. Once your team is a go,

do your best to recruit at least one

member from each department.

Start with easy wins, such as switch-

ing to Forest Stewardship Council

certified or recycled copy paper and

setting printers to print pages on both

sides, suggests Jennifer Gerholdt,

program offi cer with the World Wildlife

Fund, whos worked with a green team

at WWF. Later, you might try to win

approval for installing energy-effi cient

lightbulbs, setting lights and equipment

on timers so they turn off after a periodof inactivity, and establishing recycling

and composting in the break room.

As important as sustainability is,

try not to take yourself too seriously.

Make it fun, so you avoid green

fatigue, advises Wilhere.EMILY HORTON


EDITED BY Amy Spitalnick ILLUSTRATIONS Aya Kakeda


19/87

Settle in by the fire for an entertaining take on such heady topics as diet, ethics, the environment, and animal

rights, courtesy of the hosts of Vegan Radiowho include Megan Shackelford of Oh Sweet Mamas Vegan Bakery

in Florence, Mass. You might even catch a musical guest. Subscriptions to podcasts of the program, broadcast

biweekly on WXOJ-LP 103.3 FM in Northampton, Mass., are available via iTunes.

HOT CLICK!veganradio.com

PHOTO:CATHYL

A

NYARD

ABETTER

BREW

TYPE OFTEA

VOLUME OFTEA LEAVES

(tsp. per 8 oz. water)

IDEAL WATERTEMPERATURE F

STEEPINGTIME

White

Oolong

Green

Black

1.5

11.5

1.5

1

1

23 minutes180 (steam withno bubbles)

3 minutes190200 (steamwith lazy bubbles)

23 minutes180 (steam withno bubbles)

45 minutes

5 minutes

212 (rolling boil)

212 (rolling boil)

* Bacteria like wet tea leaves, so Cason recommends you dont wait too long between infusionssay, about 2 hours.

NUMBEROF STEEPS *

23

6

6

12

56

On a crisp winter day, a warm mug of tea may be the ultimate comfort

beverage. In fact, research shows its wallop of beneficial antioxidants

promotes wellness. Still, improper water temperature, tea-leaf volume,

or steeping time can result in a bitter or flavorless drink, cautions

Chris Cason, tea sommelier and cofounder of New Yorks Tavalon Tea.

Heres Casons expert advice on getting it right.MATTHEW G. KADEY, RD

baking builds

muscleBaking isnt just yummy

fun, its also therapeutic,

especially for kids like

Marwa. Marwa suffers from

a medical condition that

leaves her bones extremely

fragile, forcing her to rely

on crutches and braces to

walk. Kneading dough

helps strengthen her arm

and shoulder muscles, so

she can better wield these

tools. Plus, learning to

follow the steps in a recipe

benefits her schoolwork.

Marwas rehabilitative

baking class is a project of

Jerusalems nonprofit ALYN

Hospital (alyn.org).

Marwa, age 4

Rooibos/Yerba Mat


20/87


thismonth

THIS JUST IN

C

OURTESYP

ETA

QWhat motivates you to be an activist?AAnimals cannot defend themselvespeoplehave to do it for them. Thats why I wantedto do protests [with PETA]. Animals aredying every single day. Its my duty toeducate people.

Q How do you reconcile your image as atough hockey player with your caring side?

AI want people to know the real me, andwhile fighting on the ice is my job, its not whoI am as a person. I try to help as many peopleas I can. I dont only look out for the welfare of

animals; I also do charity work on the behalf ofkids, like Play It Smart [a community outreachprogram with the Boys and Girls Clubs ofWestern Pennsylvania]. The impact you haveon kids when youre an athlete is unreal.

Q Has your switch to a vegan dietaffected your athletic performance?

AIve never felt better in my life. Im lesstired; my body has more energy. Itsunbelievable! When you become a vegan,you learn to put the right stuff in your body.

The Montreal Canadiens hockey team got

a fighter when they traded for Georges Laraque

in July 2008. That year, Sports Illustrated named

Laraque the games best enforcer: his job is to

protect his teammates while roughing up the

opposition. Off the ice he fights for animal rights;

the 6-foot-3 athlete became a vegan in 2009,

after seeing the film Earthlings. PATRICK CAIN

what were eatingtoo much of

Score a handful of savory Flamous Falafel

Chips,and youll dodge an empty-calorie

snack attack. Hearty with organic corn and

chickpeas, these chips pack impressive

amounts of protein and fiber. Plus, theyre

sturdy enough to hold up to the thickest party

dip. $4.89/8 oz.; flamousbrands.com

The percentage that vegetarianofferings have increased in school

nutrition programs since 2007.

Why We Love Dogs, Eat Pigs, and Wear Cows is the

book Id always wished Id had to give to the carnists

in my own life, so I could say, Here, read this and

youll understand me, why Im vegan, and also why

you and I have such a different perspective on the

same issue, says the books author, University

comfortably numb?

MEDIAALERT

of Massachusetts, Boston,

psychology and sociology

professor Melanie Joy, PhD. Joy

coined the term carnism to

bring to light a belief system

that makes it possible forpeople to eat some animals

and not othersa system so

ingrained, its assumptions go

unquestioned. Its also a book to

enlighten vegetarians. Carnism

helps us realize that asking

someone to stop eating meat

is asking for a profound shift of

consciousness, Joy says.

[Source: School Nutrition Association]

[Q&A

]


21/87

CONSUMER: LIMIT ONE COUPON PER PURCHASE. Not valid withother coupon, discount, or offer. Consumer pays any sales tax. Void if altreproduced, transferred, sold or auctioned. RETAILER: Wildwood, Inc.reimburseyouforthefacevalueofthiscouponplus$.08handlingwhenproredeemedandsubmittedincompliancewithourCouponPolicy.Cashvalue

Send all couponsto:CMSDept.#53211,OneFawcettDr.DelRio,TX7

PastaSlimispastaperfected.Atonly20caloriesperserving,PastaSlimletsyouenjoy

deliciouspastawithoutweighingyoudown.Justheatandaddyourfavoritesaucetheresnoboilingrequired.

RETHINKYOUR NOODLE

TM

TRY PASTASLIM

AND TELL US WHAT YOU THINK

FREEVisitwildwoodfoods.comtond

a retailer in your area.

MANUFACTURERS COUPON EXPIRES 3/31/2010


22/87


The percentage of

Americans surveyed

who reported eating

a food they thought

had been recalled.

THIS JUST IN

Most in need of a makeover is the bland vegetarian staple of steamedrice and boiled vegetables. Having been a vegan for over 30 years, thereis no way I could have stuck to the diet eating bland, boring food!I need spice, flavor, and excitement in life, including in what I eat.

At Karyns Cooked, Ive created two variations on the rice and veggiestaple. One is the Asian-inspired Buddha Bowl: a stir-fry of brown rice,

tofu, broccoli, red peppers, zucchini, onions, cauliflower, carrots, garlic,ginger, and turmeric in a teriyaki sauce. The second I call Southern Com-forthere, the rice is spiced Cajun style with cayenne, paprika, and cumin;its mixed with thyme-flavored kidney beans, and served with collard greensseasoned with onion, and a side of cornbread.

MATT KIROUAC

Karyn Calabreseserves up tantalizing meat- and dairy-free dishes in

her Chicago restaurants Karyns Cooked and Karyns Raw. A new year is

all about getting unstuck from ruts, so we asked Calabrese,

What vegetarian dish is most in need of redemption,and whats your advice on redeeming it?

aska

chef?

In case the holidays have run you ragged and you need a break from the kitchen,

weve rounded up four tasty frozen appetizers to pick up the slackwhether

youre hosting a New Years get-together or a game-day bash. GABRIELLE HARRADINE

easy eats

FAB FROZENFIND

SUPER FOR ...CANT EAT

JUST ONE BECAUSE SHOPPING INFO

Alexia OnionRings

The Fillo FactoryAssorted Quiche

Amys SpinachPizza Snacks

Amys SpinachPizza Snacks

The salty crunch andjuicy inside are ascrumptious match.

Game day

Theyre not justyummy, but funto eat.

Brunch, or asdinner starters

The blend of cheese andspinach will warm youon a wintry day.

Game-day, orafter-schoolsnack

$3.49/13.5 oz.;alexiafoods.com

$5.89/12 pieces;fillofactory.com

$3.69/6 oz.;amys.com

The PerfectBite Co.

Zucchini Cakes

Subtly spiced, eachpairs perfectly with a

dollop of Greek yogurt.

Brunch, or asparty pleasers

$12/dozen;theperfectbiteco.com

TASTETEST

[Source: Rutgers Food Policy Institute]


23/87

NATURAL RXProblem:Sore gums

Solution:Neem

The scoop:As if swollen and

bleeding gums werent tormenting

enough, gum disease has been

associated with an increased risk of

heart disease. Extracts of the neem

tree (Azadirachta indica), whose use

dates back to ancient India, may be

of help. A study in the Journal of

Medicinal Plants Research found that

a neem-leaf-extract-based mouth

rinse eased gum inflammation over

a period of four weeks.

What to look for:A mouthwash

containing extracts from neem

leaves or neem bark, which herbalist

Michael Tierra, coauthor ofThe

Way of Ayurvedic Herbs, says also

harbors powerful anti-inflammatory

compounds. Use at least twice a day.

DAN FIELDS

Try: TheraNeemHerbal Mouthwash,$12.95/16 oz.(organixsouth.com);Neem Tree FarmsNeem BarkMouthwash, $8.99/2 oz., concentrated,makes 8 oz. ofmouthwash(neemtreefarms.com)

/VSOZbVgeSWUVbZ]aa^ZO\Wa\]bOP]cb

RS\WOZ W\TOQbWbaXcabbVS]^^]aWbS

G]cQO\OQbcOZZgSOb[]`S]TbS\bVO\

g]c`SSObW\U`WUVb\]eO\RZ]aS

OZZbVSeSWUVbg]ceO\bT]`

U]]R7baOZZOP]cba[O`b

QV]WQSaZWYSDWbO[WfeV]ZS

T]]R[W\W[SOZa3ObW\U

T`SaVeV]ZST]]R[]`S]TbS\

Qc`PaQÒdW\UaP]]abag]c`

[SbOP]ZWa[O\RWaO\gbVW\U

PcbP]`W\UDWbO[Wf[SOZa

O`S\ObcÒZZgRSZWQW]caO\R

Ò`SZg\SSRORRSRaOZb]`

aeSSbS\S`6c\R`SRa]T

`SQW^SaT`SaVT`cWb

a[]]bVWSaTWPS`TWZZSRXcWQSa

aObWaTgW\Ua]câV][S[ORS

^SO\cbPcbbSÒ\RZcaQW]ca

Z]eTObWQSQ`SO[Q][S`WUVb

eWbVg]c`[OQVW\S/\Rg]cQO\

[OYSS[OZZT`][aQÒbQVW\

Xcab[W\cbSa

0cbR]\bbOYS]cè]`RT]`WbASST]`

g]càSZTV]eSOagWbWab]SObPSbbS`SOb

VSOZbVWSÒ\RSOb[]`S]TbS\3\X]gbVS

O[OhW\UDWbO[Wf[OQVW\SW\g]c`

]e\V][ST]`!ROgaO\RaSSV]e

U]]Rg]cTSSZO\RV]eU`SObg]c

Z]]Y7Tg]cO`S\bQ]\dW\QSRbVOb

bVS\SeDWbO[Wf#WaPSbbS`

bVO\O\geSWUVbZ]aa^WZZ]`^]bW]\

eSZZbOYSWbPOQY

@3A=:CB7=


24/87

CARROT TO

Bundanoon, Australia, for becoming the first town DownUnder to ban the sale of bottled water. This past July, 356residents filed into the most attended town meeting in Bunda-noon history and voted overwhelmingly to back the ban, knownas Bundy on Tap, or BOT. The initiative, which garnered just onenay, is a clear win for the planet. It will help reduce not just theamount of plastic accumulating in landfills, but also the morethan 456,000 barrels of oil required to produce, package,

transport, and refrigerate the nearly 600 million liters of bottled waterAussies consume each yearnot to mention the 60,000 metric tons of

greenhouse gases released into the atmosphere in the process.BOT sprang up following an outcry over Sydney-based beverage

company Norlexs intention to build a water extraction plant in town.When Bundanoon residents nixed that plan, Norlex plotted to extract localwater and truck it out of town for bottling. BOT mastermind HuwKingston, owner of two Bundanoon-based businesses, penned a call foraction in the local quarterlywhich he summarizes by saying, if we as acommunity were against having a water extraction plant in town, thenperhaps we should look at not having the end product in town. This pastSeptember, instead of stocking Norlexs and its competitors bottled H

2O,

Bundanoon stores cleared their coolers and began selling reusable bottles.The town has also installed four filtered-water drinking fountains with

spouts that allow for easy refilling.

STICK TO

Families Organized to Represent the Coal Economy,akaF.O.R.C.E., for itsEyes for Frosty story and coloring book thatsells the next generation on the virtues of coal. The story opens asthree young children put the finishing touches on a snowmanand innocently ask where they can find coal for the eyes. EnterPower Rock and his sidekick, Spurt, who tell the children howcoal is made, harvested, and usedwithout so much as a mentionthat burning coal is a leading cause of global warming, acid rain,and smog.

Thats quite a bit of propaganda for a group whose self-professed goal isto provide accurate and balanced information to Pennsylvania citizensabout the contributions and benefits of a healthy coal industry. Forbalance, F.O.R.C.E. might have added that in an average year, according tothe Union of Concerned Scientists, a coal plant generates 10,200 tonsof nitrogen oxide, which forms lung inflammationtriggering smog.Or they could have illustrated what the Environmental Protection Agencyestimates are 1.5 million fish trapped against structures that annually draw2.2 billion gallons of water up from lakes, rivers, and oceans to turn theturbines at a typical coal-fired power plant.

RACHEL DOWD

carrot & stickWho walks the walk whos nothing but talk


THIS JUST IN

If you eat mindfully, youre

apt to weigh less than if you

heedlessly wolf down your

food, according to a study in

theJournal of the American

Dietetic Association. Mindfulness

is defined as nonjudgmental

awareness of the present

moment; mindful eating was

assessed by a questionnaire

that asked study participants if

they stopped eating when full,

and whether they noticed the

subtle flavors in foods and were

attentive to how food affectedtheir emotional state. Higher

scores on the questionnaire

were associated with a lower

BMI. The study also revealed

a link between eating mindfully

and practicing yoga, suggesting

that mindful eating is a skill

you can learn.

DOT

HERESEARCH notice

more, eatless


25/87

Manufacturers Coupon - NO DOUBLING | Expires December 31, 2010

SAVE $1.00

100143

NO DOUBLING: Coupon void if altered, copied, sold, purchased, transferred, exchanged or where prohibited orrestricted by law. CONSUMER: Limit one coupon per specied item purchased. This coupon good only onproduct size and variety indicated. RETAILER: Pet Care Systems will reimburse you for the face value plus $0.08

handling, if submitted in compliance with Pet Care Systems Coupon Redemption Policy dated 5/01, availableupon request. Consumer must pay sales tax. Good only in USA. Send coupons to Pet Care Systems,P.O. Box 880286, El Paso, TX 88588-0286. Cash value 1/20.

VT

Clay and chemical free, Swheat Scoop naturally

eliminates litter box odor. See for yourself why cat owners

are praising this clumping litter.

www.swheatscoop.com 1-800-SWHEATS

Swheat Scoop is a Reg. TM and The difference is wheat is a TM of Pet Care Systems2007 PCS All Rights Reserved. Made in the USA.

Dear Swheat Scoop,

I have four cats in my household, so the litter box defi nitely gets

a lot of traffi c. Swheat Scoop is the BEST litter I have ever tried! Theres

I have even forgotten to clean the box on several occasions

because there is no reminder when I walk in.

no odorno matter how oftenthey use the box.

- D.T., Utah

Available at Food Lion, Kroger, Petco, PetSmart, Publix,

Safeway, Target, Whole Foods and other fine grocery,

neighborhood pet and natural food stores.

on any size



26/87

BY Gabrielle Harradine

goods

Two lucky readers

will score a 9-piece

Pyrex Bake, Serve NStore Set. Register

at vegetariantimes

.com/sweeps for a

chance to win.

win!


PHOTOGRAPHY Mike Lorrig STYLING Jules Moore

practical magicFive new tools to make 2010 the year of the kitchen

.FLOWER POWERForget the paper towelsand traditional sponge,

the SKOY cloth absorbs

15 times its own weight

and wipes up with

smooth precision.

$5.99/4-pack;

skoycloth.com

.SUPER SUDSFight food smellsmagically with

long-lasting Maries

Chefs Soap. Made from

saponified plant oils, its

nontoxic, biodegradable,

and fragrance free.

$29.95/16 oz.;

marieschefssoap.com

.HAPPY BUNCHMake rounding upveggies for cooking

or storage quick

and easy with reusable

silicone Fusion Brands

Food Loops.

$10/4 loops;

fusionbrands.com

.ALL IN ONEProgressive Interna-tional Stainless Steel

Magnetic Measuring

Spoons combine two

shapes for scooping

ease and magnets to

keep it all together.

$13.06/set of 5;

amazon.com

.CLEARLY BETTERNo more plastic in themicrowave, thanks to

the Pyrex 3-piece Bake,

Serve N Store Set. Use

the glass lid for cooking

and reheating, the

plastic lid for storage

and portability. $9.99;

pyrexware.com


27/87

presents

newstandnow!

on

vegetariantimes.com/store 800.573.1900available at

from the editors of


28/87

EYE REHAB

Salvage the skinaround your eyesoften the first placeyour face showssigns of wearandstay radiant withthese all-naturaltips and tools

At the start of yourday, dab Aubrey

Organics Lumessence

Rejuvenating Eye

Crme with Liposomes($23.50/0.5 oz.;

aubrey-organics.com)

around your eyes tonourish skin with deeplymoisturizing, essential-fatty-acid-rich organicRosa rubiginosa seed oil.

Research suggests

that white tea helpsslow the activity ofenzymes that damagecollagen and trigger theformation of wrinkles.Find the tea in organic-

herb-infused Pangea

OrganicsTurkish Rose

& White Tea Eye Cream($55/0.34 oz.;pangeaorganics.com).

Kimberly SayerCellular Extract EyeLift Gel

($38/1 oz.;

kimberlysayer.com)blends olive extractsand collagen-like plantproteins to replenishthe skin in your outer-eye area, which iseasily parched dueto lack of oil glands.

For defense against

next-day raccoon eyesas well as irritation frommakeup left on toolongwhisk awaymascara, eye shadow,and eyeliner withJurlique Eye MakeupRemover

($25/1.4 oz.;

jurlique.com). It featureshydrating botanicals,such as calendula andjojoba oils, along withnaturally cleansingplant-based glycerin.

Smooth away fine

lines in your sleep withJason Red ElementsLifting Eye Crme($19.94/0.5 oz.;

jason-natural.com),

loaded with red teaextract to help combatchemical by-productsthat accelerate aging.

While getting plenty

of sleep is essential toavoiding dark circles,you can also trycamouflaging withMineral Fusion UnderEye & Face ConcealerDuos

(shown in

Neutral; $30/0.11 oz.;gloskincare.com) tohelp brighten eyes.

BY Elizabeth Barker

PHOTOGRAPHY Mike Lorrig STYLING Jules Moore


eco-beauty


29/87

J^[Ia_ddoed;ii[dj_Wb


30/87

QWhat exactly is chronic inflamma-tion, and should I be worried about it?

A Inflammation is your bodys naturalresponse to injury. It aims to stop thedamage and start the healing process.If you were to fall down and skin yourknee, youd see inflammation in action.The redness and swelling all around thewound means that your blood vessels areexpanding, bringing in white blood cellsand antibodies to knock out invadingbacteria, along with proteins and othernutrients to repair the damage.ILLUSTRATION Gilbert Ford

Can the foods I eattrigger unwantedinflammation?

fire starters

So inflammation is a good thing,and even essentialup to a point.The problem is all that swelling andrepair work can be painful (which is

why anti-inflammatory medicines,such as ibuprofen, are effective painkill-ers). Also, sometimes inflammationkicks in at completely inappropriatetimes. In common rheumatoid arthritis,for example, joints become painful andswollen when theres been no injury at all.

Worse, this process can sometimeshappen, not just in a skinned knee orarthritic joints, but all over your body.It is as if your whole system has gone onred alert, ready to attack potential

infections and repair injuries. Your cellsrelease various compounds into yourbloodstream that keep inflammationgoing when you dont actually need it.

This exaggerated response plays a rolein a wide variety of health problems. Inyour lungs, inflammation leads to asthma.In your digestive tract, inflammationcauses the pain and diarrhea of Crohnsdisease or ulcerative colitis. In the arteries,it contributes to heart disease.

QAre there certain foods that triggeror quiet inflammation?A: Yes, plenty of them. Commonfood allergies are inflammation inoverdrive. The most extreme exampleis a peanut allergy, which can belife-threatening. Most other foodallergies are much milder, but they allmean that something you ate triggeredinflammation.

In research studies, certain foods have

been shown to trigger arthritis symp-toms, presumably by sparking inflamma-tion of the tissues lining the joints. Themost common triggers are dairyproducts, corn, meats, wheat (andsometimes rye and oats), eggs, citrusfruits, potatoes, tomatoes, nuts, coffee,and sugar.

Certain fats and oils can fan theflames of inflammation. Meats containarachidonic acid, which, in your body,is converted to prostaglandin E2,

BY Neal Barnard, MD

askthe doc



31/87

a compound that sparks inflammation.

Plants do not contain arachidonic acid,but some common cooking oilsparticularly corn, sunflower, safflower,and cottonseed oilscan produceprostaglandin E2.

On the other hand, diets rich invegetables and fruits help prevent inflam-mation from kicking in unnecessarily.In a recent study at the University ofMinnesota, researchers tracked the dietsof 285 adolescents and looked for signsof inflammation on blood tests. It turned

out that the more vegetables and fruitsthe adolescents ate, the less inflammationthey had. Many other studies haveshown the same thing.

QAre there any supplementsthat can help?

Flax oil is loaded with alpha-linolenic acid, an essentialomega-3 fatty acid with strong anti-inflammatory effects.

A Yes. Flax oil is loaded with alpha-linolenic acid, or ALA, an essentialomega-3 fatty acid with strong anti-inflammatory effects. ALA is also foundin flaxseeds, walnuts, soy products,wheat germ, and canola oil; traceamounts are in common vegetables,fruits, and beans. A second naturalfatty acid, gamma-linolenic acid (GLA),is found in evening primrose, borage,black currant, and hemp oils. You willfind all these oils at natural food stores.

A typical daily regimen would include

each of the following:

Flaxseed oil: 1 tablespoon.

Evening primrose, borage, orblack currant oil: look for brandscontaining 1.4 to 2.8 grams of GLA.

Vitamin E: 400 IU. Vitamin E

protects against oxidation of the

other oils.Researchers have found an anti-

inflammatory effect of ginseng intest-tube studies of human cells.The effect appears to be due to naturalcompounds called ginsenosides.

It pays to choose foods that limitinflammation. That means avoidingmeats, fried foods, and any triggerfoods that seem to cause symptoms foryou, and emphasizing vegetables andfruits. If you need an extra anti-inflam-

matory boost, natural supplemental oilsmay be helpful.

Neal Barnard, MD, lives in Washington,

where he always wears knee pads when he straps

on his Rollerblades, and eats plenty of fruits

and vegetables.

^At time of manufacture 9Intestinal microflora imbalance may lead to digestive irregularities such as occasional constipation, gas and bloating.

Available at fine health and natural food store

Bio-tract is a registered trademark of Nutraceutix, Inc. 2010 American Health, Inc. 094009ra 1-866-445-7137 www.AmericanHealthUS.com

Probiotic CD

12 Billion Bio-Active Microorganisms^ Once Daily Formula

Controlled Delivery Intestinal Release System

Stomach Acid Protected All Day Support

100% Vegetarian; Non-GMO

Enzyme Probiotic Complex

9 Clinically Researched EnzymesPlus 2 Billion Bio-Active Probiotics^

Helps Relieve Occasional Discomforts:Constipation, Gas & Bloating* 9

Multi-Level Dual Action BenefitsIn One Convenient Formula

100% Vegetarian; Non-GMO

With the aid of probiotics to promote intestinal health and enzymes to help relieve occasional digestivdiscomfort, you and your food can stop feeling like enemies and start being true friends.*

Finally, the next generation in digestive health.Introducing American Health Probiotic CD

and American Health Enzyme Probiotic Complex

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.


32/87

freezer pleasers

Four make-ahead casseroles that have plenty of flavorand flair

PHOTOGRAPHY Carin Krasner FOOD STYLING Valerie Aikman-Smith PROP STYLING Jennifer Flanagan

SWEET POTATO,SHEPHERDS PIE, p. 34

Wouldnt it be great to come home after a long, cold day, throw a pan into the oven,

and within an hour and a half (just in time for dinner) have a fragrant, piping hot,

homemade entre ready to put on the table? These casseroles deliver on that dream.

Prepared ahead, they retain their fresh-made flavor for up to four months, and they can

go straight from freezer to oven. Plus, theyre a far cry from calorie- and fat-laden

condensed-soup-and-cup-of-cheese casseroles. From a comforting shepherds pie to a

spicy samosa casserole, theyre just the things to chase away those winter dinner blues.


vegliteBY Melynda Saldenais


33/87

There are many reasons why

controlling our weight is importantfor most of us. We like to have atrim body for our own vanity, self-esteem and to be more attractive toothers. However, if those were theonly reasons then we, asnutritionists, would not have createda diet product. An overweight bodyis not a really healthy body. Clinicalstudies repeatedly show overweightindividuals have a much higherincidence of diabetes, heart disease,hypertension and a myriad of otherserious complaints. These arematters that have little to do withvanity and everything to do withhealth. Health is our business andthe slim good looks that go with ahealthy body is a fringe benefit.

While there are many so-calledmeal substitute products on themarket, none properly take intoaccount all the nutritional factorsnecessary to make them really work.Unfortunately, eating fewer caloriesalone does not guarantee you willlose weight. When you severelyreduce your caloric intake you maywell be depriving your body ofmany nutrients it must have tomaintain good health. When your

body is missing these vital nutrientsit thinks you are starving. Thistriggers a survival mode response.Your body holds on to fat so youwon't starve. That is why LewisLaboratories developed WeighDownTM. It is truly a nutritionists'

diet plan that covers all the bases. It provides at least 100% of all

vitamins, minerals, proteins and

fiber you need, plus digestiveenzymes, so these nutrients canreadily be used. Weigh DownTM alsocontains an effective level of threeimportant lipotropic factors: choline,inositol and carnitine, whichactually help burn fat deposits.Weigh DownTM provides everynutritional element for a successfuldiet with only 98 calories perserving.

Each serving of Weigh DownTM

also contains an effective quantity ofLewis Laboratories' special blend offruit, grain and vegetable fiber. By

providing the necessary bulkmaterial your body needs, it helps toensure proper digestive functioningand gives you the full feeling ofhaving had enough to eat.

Most diet plans claim they makeit easy to lose weight. That is simplynot true. There is no easy way tolose weight. The real difference is

that Weigh DownTM will work when

others will not. But don't expectmiracles overnight. In many cases,most will not see results until thesecond week, after the body hasadjusted to the new regimen. Resistthe temptation to weigh yourselfeveryday. The little variations yousee will be meaningless. Real

permanent weight loss is a gradual process and so it should be. Don'tforget, even one pound a week is 52

pounds a year. Rapid weight loss isalmost always related to lost water,not fat. It is never permanent andcould be damaging to your health.Always consult your doctor before

beginning any serious weight lossprogram.

Weigh DownTM is a powderwhich, when mixed with skim orlow fat milk, makes a thick, rich,delicious drink. It is available inyour choice of Vanilla, Chocolateand Strawberry.

Other products from Lewis Labs' include:100% Pure Premium Imported Brewer'sYeast*, Fiber Yeast, Fabulous Fiber*,Super Fabulous Fiber, The Lecithin*,OVER40*, RDA*, Staminex, Staminexwith Ginseng, Staminex with SteviaExtract*, are available at independenthealth food stores everywhere.

(*available taste samples)visit us athttp://www.lewis-labs.com.

Lewis Labs. P.O.Box 373, Southport, Ct. 06890

Its about time to....

A diet program from nutritional specialists

weighdown

2009 Lewis Laboratories Int'l. Limited.All rights reserved.

ADVERTISEMENT

LEWISLABS

TM

GLUTEN FREE



34/87

Indian Samosa Casserole

Indian Samosa CasseroleS E R V E S | V E G A N

Everything you love about Indiansamosas is here in one low-fat, easy-to-make pie. Serve with Cucumber Raitaor Tofu Raita from vegetariantimes.com.

CRUST

cup all-purpose flour

cup whole-wheat pastry flour

tsp. salt

2 Tbs. vegetable oilFILLING

1 Tbs. black or yellow mustard seeds

1 tsp. curry powder

1 tsp. ground ginger

tsp. ground cumin

tsp. red pepper flakes, optional

5 medium potatoes, peeled and

quartered (1 lb.)

1 tsp. vegetable oil

1 medium onion, diced (1 cup)

1 medium carrot, diced ( cup)

3 cloves garlic, minced (1 Tbs.)1 cup frozen peas

1 cup low-sodium vegetable broth

2 tsp. agave nectar or sugar

2 Tbs. soymilk

1. To make Crust: Preheat oven to 375F.Whisk together flours and salt in bowl.Stir in oil until clumps form. Add 6 to10 Tbs. cold water, 1 Tbs. at a time, untildough holds together. Shape into ball,cover with damp towel, and set aside.

2. To make Filling: Stir together mustardseeds, curry, ginger, cumin, and redpepper flakes, if using, in bowl; set aside.

3. Cook potatoes in boiling salted water15 minutes, or until tender. Drain, returnto pot, and mash, leaving small chunks.

4. Heat oil in skillet over medium heat.Add onion, carrot, and garlic, and saut5 minutes, or until carrot is tender.Move onion mixture to side of pan, and

add mustard seed mixture in center.Toast 30 seconds. Stir in peas and broth.Fold onion mixture into potato mixture;stir in agave nectar. Season with salt andpepper, if desired. Spread Filling in9-inch pie pan. Set aside.5. Roll out Crust dough to 11-inch circleon floured work surface. Cover Fillingwith dough, pressing down to make sureno air pockets remain. Trim away excessdough, and crimp edges with fingers.Cut X in center to vent steam; brush

with soymilk just before baking. Placepie on baking sheet, and bake 40 to 50minutes, or until crust is golden.Let stand 5 minutes before serving.6. Frozen cooking instructions: Preheatoven to 375F. Place casserole on bakingsheet, and bake 75 to 90 minutes, oruntil Filling bubbles and Crust is golden.Let stand 5 minutes before serving.PER SLICE: CAL; G PROT; G TOTAL FAT


36/87

Mushroom and Wild Rice HotdishS E R V E S

Hotdish is the term used for casserolesin Minnesota, where wild rice is theofficial state grain. Just the right amount

of vegan sour cream is blended in fora comforting entre thats both lightand satisfying.

cup uncooked wild rice and

brown rice blend

1 tsp. vegetable oil

1 medium onion, chopped (1 cup)

1 large stalk celery, diced ( cup)

3 cloves garlic, minced (1 Tbs.)

1 lb. button mushrooms, sliced

1 tsp. grated lemon zest

1 cup creamy portobello mushroom soup,

such as Imagine2 Tbs. lemon juice

6 oz. Quorn Chikn Tenders (2 cups)

cup vegan sour cream

2 Tbs. panko breadcrumbs

1. Bring 1 cup water to a boil inmedium saucepan. Stir in rice, reduce

heat to medium-low, and simmer30 to 40 minutes, or until rice is tender.2. Meanwhile, heat oil in large skilletover medium heat. Add onion, celery,and garlic. Cook 5 to 6 minutes, or until

onion is soft. Add mushrooms andlemon zest. Cook 4 to 6 minutes, oruntil mushrooms are soft and beginningto brown. Season with salt and pepper,if desired.3. Stir in mushroom soup and lemonjuice. Remove from heat, and stir inChikn Tenders, rice, and sour cream.Spoon into 8-inch-square baking dish,and top with breadcrumbs. Preheatoven to 375F. Place casserole onbaking sheet. Bake 25 to 35 minutes,

or until golden brown on top andbubbly in center.4. Frozen cooking instructions:Preheat oven to 375F. Cover casserolewith foil, and place on baking sheet.Bake 1 hour, or until filling bubblesand top is golden. Remove foil duringlast 15 minutes of baking. Let stand5 minutes before serving.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


37/87

1 sprig fresh rosemary, chopped (2 tsp.)

cup white wine or water

1 15-oz. can cannellini beans,

rinsed and drained

1 cup low-sodium vegetable broth

3 Tbs. shredded Parmesan cheese,optional

1. To make Sweet Potato Topping:Bring large pot of water to a boil.

Add sweet potato, cover, and boil10 minutes, or until tender. Drain,and return to pot. Mash with milk,margarine, cinnamon, and nutmeg;season with salt and pepper, if desired.Set aside.2. To make Filling: Heat oil in large

skillet over medium heat. Add onionand leek, and saut 5 to 6 minutes,or until leek is soft. Add turnips,carrot, thyme, and rosemary; cook2 to 3 minutes more, or until carrotbegins to soften.

3. Add wine, and cook 30 secondsto deglaze pan. Stir in beans andbroth. Cover, and simmer 10 minutes,or until carrots and turnips are soft.Season with salt and pepper,if desired.

4. Remove thyme sprigs from Filling,and discard. Pour Filling into 2- or 3-qt.casserole dish. Spread Sweet PotatoTopping over Filling. Sprinkle withParmesan cheese, if using.5. Place casserole on baking pan.Bake 30 minutes, or until fillingbubbles and cheese is melted. Letstand 5 minutes before serving.6. Frozen cooking instructions:Preheat oven to 375F. Cover casserole,and place on baking sheet. Bake

60 to 75 minutes, or until fillingbubbles and top is golden. Removefoil during last 10 minutes of baking.Let stand 5 minutes before serving.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


38/87

chia seedTheres more to this salubriousseed than a pop culture reference

Prized for centuries as a superfood by the ancient Aztecs

of Mexico, chia was nearly wiped out by the Spanish conquis-

tadors, only to be hawked in recent memory as a novelty

product, to the tune ofCh-ch-ch-chia!

How It Heals

Lately, the seeds of theSalvia hispanica plant are experiencingsomething of a renaissance as a functional food. Word is

spreading of chia seeds copious amounts of heart-healthyomega-3 fatshigher than many other foods, says WayneCoates, PhD, coauthor of Chia: Rediscovering a Forgotten Cropof the Aztecs. Research published inDiabetes Caresuggests chiacan help lower blood pressure and combat potentiallyheart-damaging inflammation.

Chia seeds are also chock-full of fiber, which has beencredited with preventing weight gain and reducing diabetesrisk. Chias abundant soluble fiber forms a gel in thestomach, which slows food digestion, helping decrease bloodsugar levels and promote satiety, says Coates.

Add to chias benefits impressive amounts of chronic-

disease-fighting antioxidants and the bone-building trio ofcalcium (about six times the amount in milk), magnesium,and phosphorus.

Eat It UpMake a habit of adding at least 1 to 2 tablespoons of chiadaily to your diet. According to Coates, there are no realrestrictions on chia intake. Most people can eat a cup a daywithout a problem, he says. If youre not used to eating a lotof dietary fiber, you may want to build up slowly to limitgastrointestinal distress.

The best evidence suggests black and white varieties of

chia are equally nutritious. And unlike flax, the seeds dontneed to be ground up to access their healing benefits. Chiaalso has a longer shelf life than flax, because the higher levelsof antioxidants prevent the volatile oils from going rancid,

Look for chia oil supplements that contain at least 300 milligrams of omega-3

fats per veg cap; take one or two per day with meals. Keep the supplements

refrigerated to avoid rancidity.

Supplement Savvy

black chia seeds

white chia seeds

Salvia hispanica belongs to the mint family.


BY Matthew G. Kadey, RDRECIPE BY Mary Margaret Chappell

healingfoods


39/87

says Coates. Still, its best to refrigeratewhole chia seeds.

Mix the seeds into yogurt, salads,smoothies, quick bread batters, veggieburger patties, and your favorite cereal to

add satisfying crunch without alteringflavor. Or take advantage of chias abilityto absorb several times its weight inwater, and whip up a tapioca-like gel tothicken puddings, sauces, fruit spreads,or dips: add /3 cup of seeds to 2 cups ofwater; stir gently with a wire whisk offand on for 5 minutes to prevent clump-ing, and store in a sealed container inthe fridge. For vegan baking, 1/4 cupof chia gel acts as an egg replacer.

To boost the nourishing goodness

of homemade muffins or pancakes,substitute chia powder for one-quarterof the flour called for in a recipe.Packages of 100 percent chia powderare available, but you can easily makeyour own by grinding whole seeds ina coffee grinder.

Raw Chocolate-Chia Energy BarsM A K E S B A R S | V E G A NWhole chia seeds add nutritional punchand crunch to these chocolate treats.

1 cups pitted dates

cup raw unsweetened cocoa powder

cup whole chia seeds, such as

ReNew Life Ultimate ChiaLife

tsp. vanilla extract, optional

tsp. almond extract, optional

1 cup raw slivered almonds or raw shelled

pistachiosOat flour for dusting, optional

1. Place dates in bowl of food processor;pure until thick paste forms. Add cocoapowder, chia seeds, and vanilla andalmond extracts, if using. Pulse until all

ingredients are combined. Add almonds;pulse until nuts are finely chopped andwell distributed through date mixture.2. Spread large sheet of wax paper onwork surface, and dust with oat flour,if using. Transfer date mixture to waxpaper, and use paper to press mixtureinto /2-inch-thick rectangle. Wraptightly, and chill overnight.3.Unwrap block, and cut into 8 bars.Dust edges and sides with oat flour,if using, to prevent sticking. Rewrap

each bar in wax paper.PER BAR: CAL; G PROT; G TOTAL FAT


40/87

Four versatile mealtoppers you canwhip up any nightof the week

PHOTOGRAPHY Richard Jung FOOD STYLING Lorna Brash PROP STYLING Cynthia Inions

Even the happiest home cookcan get into a recipe rut when it comes to putting

dinner on the table every night. The quickest antidote to an otherwise so-so supper?

A speedy, savory sauce. Read on for recipes that turn everything from a veggie burger

to a plate of pasta into a meal youll be excited to sit down to.

super sauces

BY Victoria Abbott Riccardi

QUICK ROMESCO SAUCE

WITH ROASTED

VEGETABLES, p.


minutes


42/87

Tempeh BologneseM A K E S C U P S | M I N U T E S O R F E W E R

This classic Italian pasta sauce is madewith crumbled tempeh instead of groundmeat. Try it over spaghetti, polenta,potatoes, or pured cauliflower.

1 Tbs. plus 1 tsp. olive oil, divided

1 medium onion, peeled and

finely chopped (1 cups)

1 large carrot, finely chopped ( cup)

1 cup finely chopped celery

1 Tbs. dried oregano3 cloves garlic, minced (1 Tbs.)

1 8-oz. pkg. tempeh

1 Tbs. reduced-sodium soy sauce

1 28-oz. can fire-roasted diced tomatoes

cup dry white wine

2 Tbs. tomato paste

1 tsp. vegan Worcestershire sauce

cup low-fat evaporated skim milk

1. Heat 1 Tbs. oil in large skillet overmedium-high heat. Add onion, carrot,

celery, oregano, and garlic, and cook5 to 6 minutes, or until vegetables arebrowned, stirring often.2. Meanwhile, heat remaining 1/2 tsp. oilin separate skillet over medium heat.

Add tempeh, and brown 2 minutes oneach side. Add soy sauce and /2 cupwater. Cook tempeh 5 minutes more, oruntil liquid has absorbed. Break tempehinto small crumbles with spatula.3. Stir tempeh, tomatoes, wine, tomatopaste, and Worcestershire sauce intoonion mixture. Reduce heat to medium-low, and simmer, partially covered,10 minutes. Stir in evaporated milk,and simmer 5 minutes more. Seasonwith salt and pepper, if desired.

PER CUP SERVING: CAL; G PROT; G TOTAL FAT G SAT FAT; G CARB; MG CHOL; MG SOD;

G FIBER; G SUGARS

Chunky Mushroom RagM A K E S C U P S | V E G A N | M I N U T E S O R F E W E R

Need a switch from tomato sauce?This hearty mushroom topping is justthe ticket for pasta, grilled tofu, greens,or even eggs.

2 Tbs. olive oil

1 medium red onion, chopped1 Tbs. dried Italian herb seasoning

(mixed herbs)

6 cups sliced mixed mushrooms, such as

buttons, portobellos, and shiitakes

6 cloves garlic, minced (2 Tbs.)

cup white wine

2 cups mushroom broth

1 Tbs. low-sodium soy sauce

cup chopped fresh parsley

1. Heat oil in skillet over medium heat.

Add onion and Italian seasoning; saut6 minutes. Stir in mushrooms and garlic;saut 10 minutes, or until mushroomsbegin to brown.2. Add wine; cook 2 minutes, or untilmost of wine has evaporated. Stir in brothand soy sauce; simmer 6 minutes more.Season with salt and pepper, if desired.Stir in parsley just before serving.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


43/87

Quick Romesco SauceM A K E S C U P S | V E G A N | M I N U T E S O R F E W E R

This garlicky Spanish sauce isdelicious over baked potatoes,

veggie burgers, and roasted veg-etables. You can also use it as anappetizer dip or a sandwich spread.

1 large dried ancho chile

2 Tbs. olive oil, divided

cup chopped red onion

1 tsp. sweet paprika1 pimiento (whole jarred

sweet red pepper), drained

and chopped

4 cloves garlic, minced (4 tsp.)

cup low-sodium vegetable broth

1 15-oz. can diced tomatoes

1 slice whole-grain bread

cup toasted sliced almonds

2 tsp. sherry vinegar

1. Place ancho chile in small bowl,

and cover with boiling water.Soak 10 minutes, or until soft.Drain, remove stem and seeds,and thinly slice.2. Heat 1 Tbs. oil in skillet overmedium heat. Add onion, paprika,and ancho chile; saut 6 minutes,or until onion turns golden. Addpimiento and garlic, then broth;cook 2 to 3 minutes.3. Stir in tomatoes and theirjuice. Tear bread into small

pieces, and add to skillet, alongwith almonds. Reduce heatto medium-low, and simmer10 to 12 minutes.4. Stir in vinegar and remaining1 Tbs. oil. Season with salt andpepper, if desired. Transfer mixtureto food processor, and pulse untilchunky-smooth.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

Balsamic Port Sauce withDried Cherries and RosemaryM A K E S C U P S | V E G A N | G L U T E N F R E E

M I N U T E S O R F E W E R

Keep some of this sweet-and-soursauce in a microwavable bottle in thefridge so you can warm it and drizzleover vegetarian sausages, baked sweetpotatoes, quinoa, or couscous.

1 cup dried pitted sweet cherries

1 tsp. olive oil3 shallots, minced ( cup)

1 tsp. minced fresh rosemary

tsp. ground allspice

1 cup ruby port

cup orange juice

cup low-sodium vegetable broth

cup balsamic vinegar

2 tsp. cornstarch

1. Place cherries in saucepan with1 cup hot water. Bring to a boil, reduce

heat to low, and simmer 3 minutes.Remove from heat, and set aside.2. Heat oil in skillet over mediumheat. Add shallots, rosemary, andallspice; saut 3 minutes. Stir in port,orange juice, broth, and vinegar.Drain cherries, and add soakingliquid to saucepan. Bring mixtureto a boil, reduce heat to low, andsimmer 12 minutes.3. Dissolve cornstarch in 1 Tbs. coldwater in bowl. Add to port mixture,

and cook 1 minute, or until saucethickens. Stir in cherries, and seasonwith salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL

FAT


44/87

If the termsea vegetables makes you think of kelp that squishes

between your toes at low tide, its time to catch the wave of these

true wonder foods.

Sea vegetables are a rich food source of iodine, a trace mineral

thats crucial for healthy thyroid function. Seaweed is also usedto help balance female hormones, and in traditional Chinese

medicine, to treat fibrocystic breast disease and uterine fibroids,

says Terry Grossman, MD, coauthor ofTranscend: Nine Steps to

Living Well Forever.

When properly prepared, sea vegetables have a firm, chewy

texture and a rich, salty flavor. Try them in the following recipes,

and experiment with several varieties in your everyday cooking;

youll love what the tide brings in.

deep sea treasures

Dive into the deliciouspossibilities sea

vegetables offer

BY Lisa Turner


technique

CARROT, WAKAME,

AND KALE STEW

PHOTOGRAPHY:RICHARDJ

UNG;FOOD

STYLING:LORNAB

RASH;PROP

STYLING:CYNTHIAI

NION

S


45/87

Carrot, Wakame, and Kale StewS E R V E S | V E G A N | G L U T E N F R E E

This winter stew is a great way to sneak

sea vegetables into a recipe; the wakamegets mixed up in the kale, so picky eaterswont even know its there. After soakingthe wakame, taste a small piece; if itseems too salty, repeat the soakingprocess a second time.

cup wakame

1 Tbs. olive oil

1 small yellow onion, diced ( cup)

2 small carrots, diced ( cup)

1 celery rib, diced ( cup)

1 15-oz. can cannellini beans,

rinsed and drained

1 cups frozen baby lima

beans, thawed6 cups low-sodium vegetable broth

1 bunch kale (12 oz.), trimmed

and chopped (6 cups)

tsp. dried oregano

tsp. ground nutmeg

tsp. cayenne pepper

1. Place wakame in small bowl, coverwith cold water, and soak 15 minutes,or until soft. Drain, squeeze out liquid,and set aside.

SEA VEGETABLE CHEAT SHEET

Slip sea vegetables into your favorite recipes with this handy guide

HIJIKI

Similar to arame, hijiki

is bolder in flavor, with

anise-like undertones.

PreparationSoak

10 minutes in cold

water; drain, rinse.

Uses Stands up well to

cooking; can be used to

flavor root vegetables,

mushrooms, and beans.

ARAME

Wiry dark brown strands

with a mildly sweet flavor

and chewy texture.

PreparationSoak

10 minutes in cold water;

drain, rinse, and chop into

smaller pieces, if desired.

UsesArames dark hue

contrasts beautifully

with winter squash, leafy

greens, or white beans.

Try in brothy soups as well.

NORI

Thin, dark green or brown

sheets most often used as

sushi wrappers. Sold toasted

or raw.

PreparationNo soaking

required; avoid cooking

nori quickly disintegrates.

UsesCut into strips to use as

garnish for salads, hummus,

soups, vegetables, or rice.

DULSE

Red leaves or flakes with

a salty, earthy taste.

PreparationSoak

10 minutes in hot

or cold water; drain,

and rinse.

UsesGood in soups,

stews, and sauces.

Can be used to replace

hijiki or wakame.

WAKAME

Mild and slightly sweet,

wakame turns bright

emerald after soaking.

PreparationSoak

15 minutes until soft;

drain, and rinse.

Heat gently, if at all;

wakame gets slimy

when cooked.

UsesBoosts the flavor

and nutrition of lentils,greens, soups, and salads.

KOMBU

Wide strips or sheets of

dark-colored dried sea

kelp, kombu adds depth to

slow-cooked dishes with

its pronounced flavor.

PreparationNo soaking

necessary; add directly to

hot cooking liquids.

UsesBest as a flavoring

agent in broths, soups,

and stews. Remove

before serving.

2. Heat oil in saucepan over medium heat.Add onion, carrots, and celery, and saut3 to 5 minutes, or until tender. Add

cannellini beans, lima beans, and broth.Bring to a boil, reduce heat to medium-low, and simmer, covered, 10 minutes.3. Transfer half of soup to food processor,and pure until smooth. Stir mixtureinto remaining soup in pot, and add kale.Cook 5 minutes more, or until kale istender. Stir in oregano, nutmeg,cayenne, and drained wakame.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


46/87

Roasted Brussels SproutsMedley with Nori Strips


Roasted Brussels SproutsMedley with Nori StripsS E R V E S | V E G A N | G L U T E N F R E E

Finely sliced nori sheets add smokyflavor and crunch to roasted winter

vegetables.

2 cups Brussels sprouts,

trimmed and halved

2 small red onions,

cut into eighths (1 cups)

1 medium sweet potato,

cubed (1 cups)

3 small parsnips, sliced

(1 cups)

1 cups whole baby carrots

10 cloves garlic, peeled

and lightly crushed2 Tbs. olive oil

2 sheets toasted nori

cup chopped, toasted hazelnuts

1 Tbs. toasted walnut oil

1. Preheat oven to 400F. Coat bakingsheet with cooking spray.2. Toss together Brussels sprouts,onions, sweet potato, parsnips, carrots,garlic, and olive oil in large bowl,

making sure vegetables are coated withoil. Transfer vegetables to preparedbaking sheet, and roast 35 to 45minutes, or until vegetables are tenderand browned, stirring halfway through.3. Meanwhile, cut or tear each norisheet into 4 rectangles (you shouldhave 8 pieces). Stack pieces ontop of one another, and slice intothin strips.4. Transfer vegetables to large servingbowl, and toss with hazelnuts,

walnut oil, and nori strips. Seasonwith salt and pepper, if desired.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

Arame-Vegetable StrudelsS E R V E S | V E G A N

Thin strands of soaked arame lend flavorand texture to this light and healthfulmain dish.

cup arame

cup plus 1 Tbs. olive oil, divided

1 cups diced portobello mushrooms

1 cup broccoli florets, chopped small

1 cup cauliflower florets, chopped small

1 small leek, chopped ( cup)

2 medium carrots, diced ( cup)

2 cloves garlic, minced (2 tsp.)

1 cup roasted red peppers,

rinsed and drained

cup chopped sun-dried tomatoes

cup silken tofu, drained1 Tbs. sherry or red wine vinegar

12 frozen phyllo pastry sheets, thawed

Fresh rosemary sprigs for

garnish, optional


47/87

1. Preheat oven to 350F. Place arame inbowl, and cover with cold water. Soak 10minutes, or until soft. Drain, and set aside.2. Heat 1 Tbs. oil in skillet over mediumheat. Add mushrooms, broccoli,cauliflower, leek, and carrots; saut 5 to 7minutes, or until vegetables are tender.Stir in garlic, and cook 1 minute more.Stir in arame; season with salt andpepper, if desired. Remove from heat,and spread mixture on plate to cool.3. Pure roasted red peppers, sun-dried

tomatoes, tofu, and sherry in blender orfood processor 1 to 2 minutes, or untilsmooth, adding 1 or 2 Tbs. water, ifnecessary, to thin. Transfer to saucepan.4. Place 2 sheets phyllo dough on worksurface, and brush with olive oil. Stack2 more phyllo sheets on top, and brushwith oil. Top with 2 more phyllo sheets.Spread half of mushroom mixture ontophyllo stack, leaving 1/2-inch border oneach long side and covering one-third ofphyllo stack. Fold long edges of phyllo

over filling; roll into log lengthwise,enclosing filling completely. Repeat withremaining phyllo sheets and filling.5. Coat baking sheet with cooking spray.Place strudels on baking sheet, and bake30 to 35 minutes, or until golden brown.Meanwhile, warm red pepper sauce.6. To serve: Spoon 1/4 cup red peppersauce on each plate. Cut each strudelinto thirds, and place one piece ofstrudel in center of sauce. Garnishwith rosemary, if using.

PER SERVING SLICE STRUDEL AND /CUP SAUCE: CAL; G PROT; G TOTAL FAT G SAT FAT;

G CARB; MG CHOL; MG SOD; G FIBER;

G SUGARS

Wild Rice, Shiitake,and Hijiki SaladS E R V E S | V E G A N

East meets West in this salad lacedwith goji berries, tempeh, and shiitakemushrooms and seasoned with soy sauceand sesame oil.

cup hijiki1 cups low-sodium vegetable broth

cup wild rice, washed and drained

1 Tbs. vegetable oil

3 cups sliced shiitake mushrooms

2 small shallots, finely chopped ( cup)

1 8-oz. pkg. tempeh, cut into

-inch cubes

2 Tbs. tamari or low-sodium soy sauce

2 Tbs. grated fresh ginger

1 tsp. toasted sesame oil

2 Tbs. dried goji berries or

dried cranberries cup chopped, toasted pecans

Chopped fresh parsley, for garnish

1. Place hijiki in bowl, cover withcold water, and soak 10 minutes,or until soft. Drain, squeeze out liquid,and set aside.2. Bring broth to a boil in large saucepan.

Add wild rice, reduce heat to medium-low, and simmer, covered, 40 to 45minutes, or until tender. Remove lid,

and simmer, uncovered, 5 minutesmore. Drain excess liquid.3. Heat vegetable oil in skillet overmedium heat. Add mushrooms andshallots, and saut 3 to 5 minutes,or until mushrooms are just soft.4. Stir in tempeh, tamari, and ginger.Cover, and cook 7 minutes, stirringfrequently.5. Stir in toasted sesame oil, goji berries,and hijiki. Transfer to large bowl, andstir in wild rice. Season with salt and

pepper, if desired, and stir in pecans.Serve hot or cold, garnished withchopped parsley.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

Lisa Turner is a food writer and chef

in Boulder, Colo. She has been cooking

with sea vegetables since 1994, when she

fell in love with them at the Kushi Institute

in Massachusetts.

Like dried spices, sea vegetables will remain fresh forup to a year when stored in a cool, dark, dry cupboard.

The Freshlife Automatic Sprouter is the soil-freeway to grow fresh sprouts easily. Just add seeds andwater and you get fresh sprouts in as little as fourdays. Freshlife is a fully automatic system and letsyou grow fresh sprouts year round on your kitchencounter top. There are no complicated plumbinghookups and no green thumb required.

SPROUTS FOOD

FREE!SproutmansTurn-The-DialSprout Chart

When you purchase a FL-2000LIMITED TIME OFFER!

P.O. Box 4089, Cerritos, CA 90703www.tribestlife.com

Promotion Code:VTFL1001Coupon Redeemable only at: www.tribestlife.com

Enter coupon code:VTFL1001 at checkout.

For more information: 888-254-7336.



48/87

gluten-freepantry

flour powerBrown rice flour is a tasty way to get more whole-grainfiber into delicate baked goods

BY Mary Margaret Chappell

PHOTOGRAPHYLisa Romerein

FOOD STYLINGValerie Aikman-Smith

PROP STYLINGEmily Henderson


ORANGEAPRICOT CRISP

Orange-Apricot CrispS E R V E S | V E G A N | G L U T E N F R E E

Brown rice flour, vegan

margarine, orange zest, andvanilla come together tomake a crunchy-sweet toppingfor a fruity winter dessert.

8 oranges, plus 1 tsp. grated

orange zest

2 cups dried apricots,

thinly sliced

cup dried currants or raisins

cup chopped candied ginger

1 cup brown rice flour

cup sugar tsp. salt

6 Tbs. vegan margarine,

softened

tsp. vanilla extract

1. Preheat oven to 350F.Coat 9-inch-square bakingpan with cooking spray.2. Cut ends from oranges.Stand 1 orange on cuttingboard, and slice away peel

and pith. Cut orange intoquarters; cut quarters into1/2-inch-thick slices. Repeatwith remaining oranges, andtransfer to bowl. Stir apricots,currants, and candied gingerinto oranges. Spread mixturein prepared baking pan.3. Stir together brown riceflour, sugar, orange zest, andsalt in bowl. Rub margarineand vanilla into rice flour

mixture with fingers untilcombined and mixture formslarge crumbs. Spread crumbmixture over orange mixture.4.Bake 30 to 40 minutes, oruntil top of Crisp is goldenbrown. Cool 10 minutes;serve warm.PER /CUP SERVING: CAL; G PROT;

G TOTAL FAT G SAT FAT; G CARB;

MG CHOL; MG SOD; G FIBER;

G SUGARS

THE SCOOP:Both white rice flour and brown rice flour are made by

grinding dried rice into a powder thats then sifted until a fine flour

remains. But brown rice flour comes with a healthful dose of both

flavor and fiber (2 grams per cup). One of the first things people

miss when they stop eating wheat is the flavor; I use brown rice flour

to help put that flavor back into baked goods, explains Annalise

Roberts, author ofGluten-Free Baking Classics.

Even for people who arent following a wheat-free diet, brown riceflour makes a great substitute for part of the all-purpose flour in a

recipe. Because its lighter and finer than whole-wheat flour, br

Date post:	10-Apr-2018
Category:	Documents
Upload:	winjunk
View:	220 times
Download:	0 times

Vegetarian Times 2010-01

Documents